WOD 190327

27
Mar

WOD 190327

Crescent City Crossfit – PERFORMANCE


“Security Is Mostly A Superstition. Life Is Either A Daring Adventure Or Nothing.”-Helen Keller

Weightlifting

Front Squat (2-2-2-2)

92-96% of 1RM

Split Jerk (3-3-3-3)

85% of 1RM clean and jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14mins:

5 Bar facing Burpees

10 Box Jumps

15 Hang Power Clean

(135#/95#)

(24in/20in)
.

.

SCALING OPTIONS:

weight (95#/65#)

Box Jump:

(20in or less)

Metcon (Time)

5 Rounds for Time:

200m Run

30 Double unders

10 GHD sit ups

Gymnastics

Metcon (Distance)

Box Jump:

Work to Highest Jump

Leave a Reply